1. Improving Lifestyle to Manage Cholesterol

2. Cholesterol
Having high cholesterol puts you at risk for heart disease, the
leading cause of death in the United States.
Approximately one in every six adults—16.3% of the U.S. adult population—has high total cholesterol. The level defined as high total cholesterol is 240 mg/dL and above.
People with high total cholesterol have approximately twice the risk of heart disease as people with optimal levels. A desirable level is lower than 200 mg/dL.
For adult Americans, the average level is about 200 mg/dL, which is borderline high risk.
CDC, 2010

3. What is Cholesterol?
A waxy fat-like substance found in all cells in the body
Your body makes all it needs, but it is also found in foods and can come from genetics.
Cholesterol can leave deposits along the arterial walls- Atherosclerosis
High cholesterol can lead to heart disease, stroke, high blood pressure and PAD.

4. Ways to Reduce Cholesterol
Reduce dietary cholesterol and saturated fat
Increase the heart healthy fat
Reduce excess weight
Do cardiovascular exercise
If you smoke, stop

5. Know Your Numbers: Total Cholesterol: Below 200mg/dL HDL: 40-65mg/dL
LDL: Below 100mg/dL
Triglycerides: Below 150mg/dL

6. The Four Areas Nutrition Exercise Stress Management
Other Lifestyle Factors

7. Nutrition Reduce foods that are high in cholesterol
Read food labels and keep cholesterol below 300mg/day
Foods high in cholesterol tend to also be high in saturated fat

8. Foods High in Cholesterol
Egg Yolk
Caviar
Liver
Butter
Shrimp
Cheese
Processed Meats
Fast Foods

9. Reduce Saturated fat
Foods to Watch Include: Butter, High Fat Cheeses, High Fat Cuts of Meat, Whole Milk and Ice Cream
Choose Leaner Cuts of Meat Such as Round or Sirloin, Trim Visible Fat.
Drink Low-Fat (1%) or Fat-Free (Skim) Milk Rather Than Whole.
Use Low-Fat Spreads

10. INCREASE MONOUNSATURATED FAT
This Fat is Heart Healthy and Can Increase HDL.
Sources Include: Olive Oil, Corn Oil, Soy Bean Oil, Avocados and Nuts.
Fish Oil and Omega-3

11. Other Nutritional Tips
Increase Fiber Intake
20-30 Grams Per Day
Insoluble: Whole Grains, Wheat Bran, Veggies, Fruit with Skin
Soluble: Oats, Beans, Apples, Psyllium, Barley
Ample Water Intake

12. Stress Prolonged exposure to stress can adversely
affect every major system in the body.
75%-90%of all visits to a PCP are stress related-WebMD 2012
Stress can weaken the immune system and lead to a variety of disorders.
Prolonged stress can increase LDL cholesterol

13. Ways to Reduce Stress:
Make a list and divide it: what is changeable and non- changeable
Change the stress you can. Examples.
Deep breathing
Visualization
Writing
Stretching, cardio!

14. Exercise
Benefits include: increased HDL, improved circulation, reduced stress, weight management, better sleep, more energy, and many more!
Many different forms, but cardio should be paramount
Brisk pace, full-body movement
Aim for at least 30 minutes and at least 3 days per week

15. Summary
Even just making little changes in each area can have a big impact.
Each area is important, but needs to be individualized so please follow up with your doctor, RD, fitness trainer, etc.
Please feel free to contact us as we have many resources available .
You deserve better health!

16. Please contact us for more information! Advanced Care Wellness
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